A.
Snatch
60%x2
65%x2x2
70%x2x3
B.
Snatch Pull
90% (of sn) x 2 x 2
95% x 2 x 2
C.
Back Squat
70% x 3 x 5
D.
Three rounds for time of:
100 Calories of AirDyne or Rowing
Run 800 Meters
100 Calories of AirDyne or Rowing
Run 800 Meters
Have fun...
A;
ReplyDelete115, 135, 145 Obviously light technique work today. Felt pretty sharp for a Monday. Working on aggressive contact at the hip and aggressive lockout at the top.
B:
175, 185
C:
235. Felt good. Back squat strength needs to go up though.
D:
33:27 erg/run My cardio is definatly in need of work. Glad to see these types of training session in the program. A little slow but I felt like I maintained a pretty consistant pace through all 3 rds
A: 135, 145, 145, 155, 155, 155
ReplyDelete* This was a light day so I was really trying to focus on technique, finishing as tall as possible and keeping the bar traveling close to the body. Felt good!
B: 205, 205, 215, 215
* Snatch pulls felt good as well. Want that 225 soon!
C: 300 for all sets
* Squats felt good and did them without knee wraps or a belt since the weight was a little lighter. I also cycled all my reps quickly with no rest.
D: 28:14
* This felt pretty good I think I maintained a steady pace. The row might have slowed a bit but not much.
E: Did about 10 min a handstand work at the end starting with handstand holds against the wall while using as little assistance as possible. Then I did some walks after and still got almost 15 feet on one of them.
Good day!
A: 65, 70, 75
ReplyDelete*Felt good until I hit a mental block. Have to deal with some mental stuff, need to get my head in the right place.
B: 100, 105
C: 120
*Kept it light. Focusing on technique so I can go back to heavy feeling strong.
D: 38:04
*Just tried to be consistent throughout the whole workout.
A: #95, #100, #110 Staying off my toes seems to be a bigger issue than I thought it was but I'm improving!
ReplyDeleteB: #150
C: #285
D: Airdyne 31:01
Pacing the dyne was good and the run was actually a good rest for my thighs. If I would of pushed just a tiny bit harder on that last round I would of got a better time.
A: #55-65 felt good
ReplyDeleteB: 100
C: #120, for is getting better.
D: Row, 42:02 crazy enough the runs felt better towards the end.
A. 70# 75# and 80# Overall I felt great on all my snatches. My form is improving and Im getting faster.
ReplyDeleteB. Snatch pull 105# and 110#
C. MY hip flexors hate me but i completed all squats at 150# I will mobilize more before hand
D. I did 5 min of stationary bike since the big W doesnt have a rower or air dyne
29:26 :0) felt good to sweat!
A. #110, #120, #130 My snatches are getting better I still have a lot of work to do on them. I'm dropping forward because I'm not hitting tripple extension. My pull is a little early, that's what I'm going to focus on at the moment.
ReplyDeleteB. #165, #175 pulls feel good but I'm working on my elbows high and outside.
C. #230 forms good and upright. But I need more strength haha
D. 32:40 pretty consistent with the 3 rounds but my cardio could use some tlc. I need to figure out how to row properly, my neck is feeling fatigued after I get off the rower, not sure why. But I'm happy with my consistency on it.